Fruits and vegetables that contain 3.6 mg or more iron per reference amount (20% of the Daily Value per reference amount) qualify to carry the claim “high in iron.” Examples of these include lentils, spinach, white beans, and winged beans. Fruits and vegetables that contain 1.8 mg to less than 3.6 mg iron per reference amount (10-19% of the Daily Value per reference amount) qualify to carry the label “good source of iron.” Examples of these include dried apricots, chickpeas, lima beans, pigeon peas, pink beans, pinto beans, and small white beans. While a serving of most fruits contains approximately 2% of your Daily Value of iron, a serving apricots, blackberries, coconut, passion fruit, dried plums, quince, watermelon, and fresh figs contain 4% of your Daily Value and a serving of kumquats or raisins contain 6%. To the information on the iron content of a specific fruit or vegetable, please visit our fruit and vegetable nutrition database by clicking the following link: Fruit & Vegetable Nutrition Database.
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